Tips on Sleeping Better

It's 3:00 am, you have to get up at 6:00 and  you haven't gotten a wink of sleep.  Nothing is more frustrating than not being able to sleep.  As the clock keeps ticking you get more and more anxious.  How will I ever be able to work on that big project at work?  And tomorrow night I promised to go to the PTO meeting.  How will I get through the day?  If this sounds familiar or happens too often, there are things you can do to help yourself.  Following are some tips that will help you sleep better.

Sleep only when sleepy

If you are not sleepy it's better to do something else until you feel like sleeping.  Try an activity that is relaxing.  This reduces your time laying awake and worrying about sleeping.

If you are not asleep within 20 minutes get up and do something boring

Sit quietly in a dark room.  Breathe slow and easy.  Listen to your breathing.  Avoid turning on lights, they tell your brain it's time to wake up.

Avoid taking naps
Naps may be refreshing but the tend to make you less tired at bedtime.  If you simply can't avoid it, take a short nap and never after mid day.

Go to bed and get up at the same time every day
A consistent sleep and rising schedule will train your brain and body to sleep when it has the opportunity.  Sleep research also shows that this can lead to a more regular sleep cycle each night. (Normal sleep occurs in cycles each night that last, on average, 90 minutes.  Researchers believe that going through these cycles several times each night is essential to good health and peak mental performance.)

Avoid exercise for at least 4 hours prior to bedtime
Regular exercise is very beneficial and an aid to healthy sleep.  But exercising too close to bedtime can interfere with sleep.  Exercise earlier in the day and give your body time to calm down before sleeping.

Develop a sleep ritual
Creating a routine prior to bedtime cues your mind and body that it is time for sleep.  The ritual should be relaxing:  listen to soothing music, have a cup of de-caf hot cup of tea, practice a relaxation exercise like slow deep breathing.  Do the same routine each night so that being relaxed and ready for bed is a habit.

Make your bed a sleep only place
Avoid using your bed for non sleep activities like watching TV or reading.  Making your bed for sleep only tells your brain and body it's time to sleep.

Avoid caffeine, nicotine, and alcohol before bed
These substances are stimulants that interfere with falling asleep.  Your body/brain needs 4-6 hours before normal sleep can occur.  (Alcohol may seem to help you sleep but it actually interferes with the normal sleep cycle and can cause early waking of fitful sleep.)

Eat a light snack before bed
Eating a heavy meal can interfere with sleep but so can an empty stomach.  Dairy products contain tryptophan which is a natural sleep aid.  The old remedy of a glass of warm milk can help many to fall asleep faster.

Take a hot bath 90 minutes before retiring
Studies show that taking a hot bath raises your body temperature, but it is the cooling of your body that may help you to feel drowsy.  This why taking the bath 90 minutes before bedtime may be helpful.  (It is also very relaxing.)

Make sure your bedroom promotes good sleep
Most people sleep better in a cool room with enough blankets to feel warm.  The room also needs to be dark.  Light is a cue to the brain to be awake.  If necessary, get extra shades or wear a sleep mask.

Call our office if you need more information or would like to schedule an appointment.

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